SOUTHSIDER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

MR.JOEY on April 15, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps, Back

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	220 lbs.	max	60
	220 lbs.	max	60
	220 lbs.	max	60
Dumbbell Bench Press	100 lbs.	max	60
	100 lbs.	max	60
	100 lbs.	max	60
	100 lbs.	max	60
Incline Dumbbell Press	70 lbs.	max	60
	70 lbs.	max	60
	70 lbs.	max	60
	70 lbs.	max	60
Incline Dumbbell Flyes	40 lbs.	max	60
	40 lbs.	max	60
	40 lbs.	max	60
	40 lbs.	max	60
Triceps
Triceps Cable Pushdowns	180 lbs.	max	60
	180 lbs.	max	60
	180 lbs.	max	60
	180 lbs.	max	60
Lying Triceps Extensions	80 lbs.	max	60
	80 lbs.	max	60
	80 lbs.	max	60
Triceps Parallel-Bar Dips	-	max	60
	-	max	60
	-	max	60
	-	max	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Chinup	-	max	60
	-	max	60
	-	max	60
	-	max	60
Bent-Over Barbell Rows	120 lbs.	-	60
	120 lbs.	-	60
	120 lbs.	-	60
	120 lbs.	-	60
Lat Pulldown with Neutral Grip	150 lbs.	-	60
	150 lbs.	-	60
	150 lbs.	-	60
	150 lbs.	-	60
One-Arm Dumbbell Bent-Over Rows	70 lbs.	-	60
	70 lbs.	-	60
	70 lbs.	-	60
	70 lbs.	-	60

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